Can I make this recipe vegan?

Absolutely! To make this casserole vegan, simply omit the egg and replace the butter with vegan butter or coconut oil. You’ll still get the creamy filling and crunchy topping without sacrificing flavor.

Can I use canned sweet potatoes instead of fresh?

While fresh roasted sweet potatoes provide the best flavor and texture, canned sweet potatoes can be used in a pinch. Just make sure to drain and rinse them well before mashing, and adjust the amount of maple syrup since canned sweet potatoes are typically sweeter.

Healthy Sweet Potato Casserole with Pecan Streusel

Name: Healthy Sweet Potato Casserole with Pecan Streusel
Prep time: 20 min
Cook time: 1 h 30 min
Total time: 1 h 50 min
Cuisine: American
Ingredients: 3 pounds sweet potatoes (about 3 large or 5 medium); 2 ½ tablespoons pure maple syrup; ½ cup unsweetened almond milk (or milk of choice); 1 tablespoon vanilla extract; 1 egg (optional for vegan version); 1 teaspoon cinnamon; ¼ teaspoon nutmeg; Pinch of allspice; ¼ teaspoon salt; ¼ cup whole wheat pastry flour (or regular flour, or gluten-free oat flour); ⅓ cup rolled oats (gluten-free if needed); ⅓ cup packed brown sugar (or coconut sugar); ½ cup coarsely chopped pecans; 3 tablespoons melted butter (or substitute with vegan butter or coconut oil)

Description

This Healthy Sweet Potato Casserole with Pecan Streusel is a comforting side dish featuring creamy sweet potatoes and a crunchy, spiced topping. It’s naturally sweetened with maple syrup, and the streusel provides a delicious crunch with pecans and oats. Perfect for holidays or any cozy meal.

Ingredients

Scale

3 pounds sweet potatoes (about 3 large or 5 medium)
2 ½ tablespoons pure maple syrup
½ cup unsweetened almond milk (or milk of choice)
1 tablespoon vanilla extract
1 egg (optional for vegan version)
1 teaspoon cinnamon
¼ teaspoon nutmeg
Pinch of allspice
¼ teaspoon salt
¼ cup whole wheat pastry flour (or regular flour, or gluten-free oat flour)
⅓ cup rolled oats (gluten-free if needed)
⅓ cup packed brown sugar (or coconut sugar)
½ cup coarsely chopped pecans
3 tablespoons melted butter (or substitute with vegan butter or coconut oil)

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Instructions

Preheat your oven to 400°F. Wash and pierce the sweet potatoes with a fork, then place them on a foil-lined baking sheet. Roast for 45–60 minutes until soft. Let them cool for 5–10 minutes.
Reduce the oven temperature to 350°F. Spray an 8×8-inch baking dish (or a 9-inch pie pan) with nonstick cooking spray.
Cut open the sweet potatoes, discard the skins, and place the flesh in a large mixing bowl. Add maple syrup, almond milk, vanilla extract, egg (if using), cinnamon, nutmeg, allspice, and salt. Use a hand mixer to beat until smooth. Adjust sweetness or spices to taste.
In a small bowl, combine flour, oats, brown sugar, and chopped pecans. Stir in the melted butter or vegan alternative until the mixture becomes crumbly.
Pour the sweet potato mixture into the prepared baking dish and smooth the top. Sprinkle the streusel topping evenly over the filling. Bake for 25–30 minutes until the topping is golden and crisp. Let it cool for 5–10 minutes before serving.

Notes

For a vegan version, omit the egg and use a vegan butter or coconut oil for the topping.
If you prefer a creamier texture, add more almond milk to the sweet potato mixture.
Leftovers can be stored in the fridge for up to 4 days or frozen for up to 2 months.
This casserole pairs well with roasted turkey, ham, or a fresh salad.

Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Category: Side Dish
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 280
Sugar: 15g
Sodium: 180mg
Fat: 10g
Saturated Fat: 3g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 6g
Protein: 4g
Cholesterol: 25mg